8-31-17
Thomasville CrossFit – CrossFit
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exercises x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
250 meter Row
25 x abmat sit-up
Every 50m is a rep.
500m Row (Time)
Max Effort 500m Row